Tuesday 130507

Black Box WOD/Beginner WOD:
A. Back squat 5×5
B. 6 rounds: 30 seconds L-hang, 30 seconds jump squat, 1 minute rest (score is seconds hanging + total reps jump squats)

Competition Team WOD:
Find your 1 RM back squat (or heavy single for the day). After take 85% of your heaviest single and perform one max set of reps at 20×1 tempo.

6x200m sprints with a 200m recovery jog in between

6X200m sprints with a 200m recovery jog in between.

Coach Kasey helps her students get twisty:

The trunk is your transmission of power
Before and after the before-and-after
Let reality be real
How to tape your hands

Here’s what’s on tap for Wednesday’s classes:

Black Box WOD/Beginner WOD:
A.Clean Deadlift: Work up to a 3 rep maximum (No touch-n-go reps)
B. “Lynne”-esque 5 rounds for max reps: weighted push up 45/25, strict pull up

Competition Team WOD:

A. Pull-up EMOM: 1 pullup for minute 1, then 2 for minute 2, 3 pullups in minute 3, etc without coming off the bar until you have satisfied the number of pullups for each minute, then rest the remaining seconds until the next minute. When you come off the pullup bar before completing the pullups associated with that particular minute, you are done.

B. “Holy Balls!”
20min time cap
Start with 2 reps of each and increase by 2 reps each round until the 20min time cap.
*The sequence:
-Wall Balls
-Sit-ups with the medicine ball
-Push-ups on the medicine ball
-Air squats with the medicine ball
-Burpees with the medicine ball


  • reisbaron

    A: 225 – 275 – 315 – 335 – 375×3 (failed on 4th)
    B: 190 reps/secs – awful

    What is the difference between a Clean Deadlift and a Deadlift?

  • reisbaron

    First day of Regional workouts released – http://bit.ly/ZDQEre

  • Erik D

    Between yesterday’s CFE workout and today’s regular WOD, I’ve done over 400 squats of some kind in 2 days.

  • BenS

    A: 225, 245, 245, 245, 245
    B: 320 reps/seconds. 1st set w/ L hang, remaining 5 sets w/ tuck hang.

  • AllisonNYC

    Question about the Endurance WOD schedule –
    The class schedule says the WODs are outside on M, W, F and inside T, Th.
    It looks like tomorrows WOD with Wall Balls and Pull-Ups is probably inside and today’s 200m repeats are outside.
    So I’m just wondering if that inside/outside changes depending on the workout. I’m happy either way.. just trying to figure out which days to sign up for to get in the track workouts.
    P.S. Heidi is great! I hate running and she made it kinda fun ๐Ÿ˜€

    • AndyK

      CFE is indoors on Wednesday mornings, outdoors on M/F.

    • runtothesun

      Where does CFE meet on outdoor days?

      • AndyK

        I typically only go to the indoor class (but now that the weather is getting warmer…), but I usually see Heidi meeting everyone at the 28th st box before heading outside

      • Kristin

        All CFE classes meet at 28th street and then either jog to the outdoor track in Chelsea (about 4 avenues West) or to Madison Square Park. Depends on the workout/time!

        • runtothesun

          Thanks! Attended my first CFE workout today.

          Today I learnedโ€”I need more endurance.

  • A: 175-185-185-185-185
    B: 335 seconds/reps (knees up for L-sit)

  • Justin Katz

    A: 225
    B: 176

  • reisbaron

    To clarify scoring in BTWB on today’s WOD…since seconds in the L hang are counted individually toward the total score, enter the seconds per round as reps. This is similar to how we count calories on the rower. Total reps should be the sum of total seconds in the L hang and total number of jumping squats.

    • ST

      I get an error message that says this workout hasn’t been upgraded to the new workout format. Please contact BTWB. And I’ve gotten that with several other workouts of a similar nature. Any thoughts on what to do?

      • reisbaron

        Are you using the app or a computer browser?

        • ST

          The iPhone app.

          • reisbaron

            I will run some tests with the app later today and report my findings to BTWB. It may be the case that WODs created with the site’s legacy builder do not translate well to the app. Problem is the more creative the scoring of the WOD, the more need there is for the legacy builder. They’ve assured us that revisions of the new WOD builder are coming, but so far the revision rate is about once a year. I’ll keep you posted.

          • ST

            Thanks very much Reis. I’ve noticed others have been logging scores for those workouts, so it could be limited to my app.

  • A: 95-115-125-135-145(but only 1 at that weight. womp.)
    B: 288 (Knees-above-parallel hold for the L-Sit, but I kept my jump squats consistent every round, doing 19-20 per)

    How’s walking/sitting going for everyone today? o_O

  • Lunchtime Beginners Results

  • Jim S

    A: 205, 205, 205, 215, 2255

    B: 230

    • reisbaron

      2255 – now that’s a squat…nicely done ๐Ÿ˜‰

      • Jim S

        Ha. I realized my mistake right as your comment was coming in. So, you thought I was padding my results huh? ๐Ÿ˜‰

    • Jim S

      Uh, that should be 225. 2225 would be amazing though.

  • Travis Paquet

    I was in the 3 pm class at 28th street today. I left my iPhone earbuds, the newer kind, in one of the cubbies. I came back to check and they were gone. If anybody picked them up and thought they were lost could bring them to the desk at 28th street.


  • A: 4×5 93-98-98-98
    B: 312 (tuck hang & 20-23 jump squats per round)…OUCH to subway stairs and walk-up building after all that squatting!

  • A: 185 – 225 – 225 – 245 – 245
    B: 355 reps/secs – L sit first 2 rounds.